Kettler HOI CROSS+ Assembly Manual page 22

BIOMETRY
EN
Training variations
Your crosstrainer off ers you a variety of workout variations. By actively and passively moving the handle
bars, you can determine the intensity of your upper body workout. For example, you can place the load
more on the leg and gluteal muscles by simply moving the handle bars more passively and loosely.
To intensify the upper body workout, move the grip bars more dynamically with your arms.
On the whole, however, it remains a full-body workout in which you train the shoulder, arm, and back musc-
les in addition to the gluteal and leg muscles.
Your crosstrainer also gives you the option of leaving your arms out entirely. To do this, grasp the fi rm
handlebars with your hands. The elbows remain loose on the upper body so that the arm levers can conti-
nue to swing freely. In this position, you train only the leg and gluteal muscles.
Training recommendation
Always remember to stretch afterwards to prevent injury and muscle soreness.
4-week training plan for beginners on the cross trainer.
Note: From the 5th week, increase the duration of the training session, e.g. to 40 minutes. In the 6th week
you can start with a light interval training. Note that during the fi rst 8 weeks your training pulse rate
should be approx. 60 - 65% of your max. pulse rate and should not exceed 75%.
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